(508) 481-2372 ali@pennantcrossfit.com

Weightlifting Wednesday

At 0:00: Every 2 minutes for 10 minutes
1 Pausing Snatch Deadlift + 1 Hang Squat Snatch + 1 Squat Snatch
*not above 70% of your 1 RM
At 10:00: Every 2 minutes for 10 minutes
1 Pausing Clean Deadlift + 1 Hang Squat Clean + 1 Squat Clean
*not above 70% of your 1 RM
At 25:00: Every minute for 5 minutes
6 Hang Squat Snatches 115/75 (unbroken)
Remaining Time, max box jump overs 24/20
At 0:00: Every 2 minutes for 8 minutes
1 Pausing Snatch Deadlift + 1 Hang Squat Snatch + 1 Squat Snatch
*not above 75% of your 1 RM
At 10:00: Every minute for 3 minutes
6 Hang Squat Snatches (unbroken)
Remaining Time, max box jump overs 24/20


Transformation Tuesday: Sean McCarthy

Sean has been crushing workouts inside the gym and dialing in his nutrition outside the gym. All the hard work has paid off, Sean is looking shredded and continually hitting PRs. Awesome, Job Sean
1. When did you start CrossFit and why?
About two and a half years ago. In reality I started because Sobo opened up right down the street from my house. I asked some guys from work if they wanted to try it out and we did.
2. Favorite workout/movement
Tough question. I like rowing but it’s not my favorite. I’d say any complex barbell movement when done correctly. I am not extremely coordinated so when I hit a lift just right, yeah that.
3. Least favorite workout/movement
DUBS & Turkish get ups. I. Loathe. Them.
4. How have you progressed towards your goals (how many times a week you work out, how you may have changed your diet, etc)?
Depending on my schedule I like to hit Pennant 5-6 times a week. I try to stick to 3 on 1 off.
Over the past few months I have been tracking my macros. I never really paid attention to the details of my consumption other than the caloric intake. Thanks to big brother I was of the mindset that 2000-2200 calories was the standard. Enter Coach K and the nutrition program. BOOM! Complete paradigm shift! I never thought I would lose body fat while crushing 3400 calories a day. I was wrong and eating is awesome.
For the 2 1/2 years before counting macros I would generally eat strict paleo for 6 months, followed by a week of just ice cream, donuts and cake; then repeat.
I believe that fueling myself with delicious carbs (Oatmeal, English Muffins, yogurt.) pre/post workout has really allowed me to push myself physically.
5. What do you like most about CrossFit?
It is a positive place with positive people. In my profession you deal with constant negativity. CrossFit helps me maintain a healthy balance. CrossFit and its community helps restore my faith in humanity one WOD at a time. Sounds strange and a bit extreme but it’s true.
6. What do you know now about CrossFit and fitness that you wish you had known earlier?
I learned there is a method to the madness. All you have to do is show up and walk through the door with a positive mindset and an open ears. The workouts are set and programed to improve you physically, mentally and in a well-rounded way. Controlled Chaos is a wonderful thing.
7. What’s a fun ‘Sean’ fact or something we may not know about you?
Fun fact, huh? I’m going to have to play this one safe. In an earlier life I was in a punk band, rowed crew and played rugby.
Awesome job, Sean!

Awesome job, Sean!